Saturday, June 30, 2012

Onward and Upward...

We have moved our website!  Come follow us there!!

Sunday, June 24, 2012

Last week of The Abmat Challenge - hang in there!


Rest Day!!

Abmat Challenge Day 24 - 120 Sit Ups :)

Saturday, June 23, 2012

We appreciate you!


Come out to our Willamstown Member Appreciation Workout and Party today to honor the fallen soldier - Michael Murphy.


Willamstown 
Training:
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
If you have a 20lb weight vest, wear it.
(Last completed 6/25/11)

Next Saturday we will have our Egg Harbor Twp Member Appreciation Workout and Party to honor the fallen soldier - Michael Murphy.

Egg Harbor Twp
ADVANCED
Training:
"Collection"
20 Min/AMRAP
4 Deadlifts - 70-80% of 1 RM
6 Push Ups
80 Singles
(Last completed 10/3/11)
FIRE-BREATHER
Training:
"Collection"
20 Min/AMRAP
4 Deadlifts 70-80% of 1 RM
4 HSPU 45/35lb plates to abmat
20 Double Unders
(Last completed 10/3/11)

Post time, rounds and thoughts to comments.
Training Notes:
This workout should bottleneck.

Friday, June 22, 2012

Everyday is your 'lucky day'...treat it as such


ADVANCED
"Colossal Grace - ADV"
45 Thrusters 115/75
FIRE-BREATHER
"Colossal Grace"
30 Squat Clean and Jerks 185/125
Post time and thoughts to comments.

Supplemental Training:
Focus/Goals Work + Abmat Sit Up Challenge
Training Notes:
Thruster/CNJ - Should be very Challenging.  Max amount of reps TNG should be 4-5 - Modify Up/Down accordingly

Thursday, June 21, 2012

How Dairy-you..


ADVANCED
Training:
"Rave - ADV"
5 Rds
400m Run
20 Walking Lunges
20 Abmat Sit Ups

FIRE-BREATHER
Training:
"Rave"
5 Rds
400m Run
10 DB Walking Lunges 35/25lb
20 Abmat Sit Ups

Post time and thoughts to comments.

Supplemental Training:
Focus/Goals Work + Abmat Sit Up Challenge


Wednesday, June 20, 2012

Grow from within..


ADVANCED
Training:
The Edge - ADV"
6 Min/AMRAP
5 Ring Rows
10 Hollow Rocks
Rest 2 Min
6 Min/AMRAP
10 Single Leg Deadlifts - No weight
10 Box Jumps 20”
FIRE-BREATHER
Training:
The Edge"
6 Min/AMRAP
2 Muscle Ups
10 Hollow Rocks
Rest 2 Min
6 Min/AMRAP
5 T2B
10 Single Leg Deadlifts - No weight

Post rounds for each and thoughts to comments.
Training Notes:
Single Leg DL -Hands 
touch ground for each rep.  
Muscle Up - If you are unable to do a Muscle Up Sub 3 Pull Ups + 1 Ring Dip.

Tuesday, June 19, 2012

Life is like a roller coaster - you should enjoy the ride, not the destination.


ADVANCED and FIRE-BREATHER
Lift:
10 Min
Back Squat @ 30X0
Build to a Heavy Triple
ADVANCED
Training:
"The Vortex - ADV"
Ladder Down 12-1
Defecit Push Ups
50 Singles
FIRE-BREATHER
Training:
"The Vortex - ADV"
Ladder Down 10-1
HSPU Push Ups
25 Double Unders
Post loads, time and thoughts to comments.

Training Notes:
Defecit Push Ups - Use plates, parallettes, etc - Chest to Deck
Hand Stand Push Ups - Use 45/35 plates to abmat
Training:
Complete 12 Def. Push Ups, 50 Singles, 11 Def Push Ups, 50 Singles, etc.
Complete 10 HSPU, 25 Double Unders, 9 HSPU, 25 Double Unders, 8 HSPU, etc.

Monday, June 18, 2012

It's all about the texture...


ADVANCED 
The Spartan - ADV”
400m Run
Then:
2 Rds
20 KB Swings 1.5/1pd
15 Wall Ball - 1o’
Then:
400m Run
Then:
2 Rds
20 KB Swings
15 Burpees
Then:
400m Run
FIRE-BREATHER
The Spartan - ADV”
400m Run
Then:
2 Rds
7 Cleans 185/125
15 Wall Ball - 12’
Then:
400m Run
Then:
2 Rds
7 Cleans 185/125
15 Burpees
Then:
400m Run

Post time and thoughts to comments.
Supplemental Training:
Focus/Goals Work + Abmat Sit Up Challenge

Sunday, June 17, 2012

Delighted. Smiling. Beaming.

Rest Day!!

Abmat Challenge Day 17 - 85 Sit Ups :)

Saturday, June 16, 2012

Let the sun bathe you..


ADVANCED 
Training:
"Immersion - ADV"
Teams of 2
150 Goblet Squats 1.5/1pd
100 Box Jumps 24/20”
50 50ft Sprints
150 V-Ups
FIRE-BREATHER
Training:
"Immersion"
Teams of 2
100 Rolling Pistols
75 Box Jumps 30/24”
50 50ft Sprints
100 T2B
Post time and thoughts to comments.

Training Notes:
1 person works at a time.  You may complete the work in any order you like, but must complete all the repetitions before advancing to the next movement.